Did you know, by walking at least 2-3 miles per day is able to overcome various diseases? Here are 10 benefits of walking as quoted from various references:
1. Protects from type 2 diabetes.
Diabetes prevention program shows that, by walking 150 minutes per week will reduce the seven percent of your weight or about 7 kilograms for people who excess weight. Walking regularly can reduce diabetes by 58 percent.
2. Strengthen men's heart.
In one study, the mortality rate in pension men who walk less than 1 mile per day is twice as many than those who travel a distance of 2 miles per day.
3. Strengthen women's heart.
Studies conducted on 72 488 women shows, by walking 3 hours per week will reduce your risk of heart attack or other heart diseases.
4. Good for your brain.
In a study of the walking benefits was found that women who walking about 1.5 hours per week, have a better brain function than those who only walking about 40 minutes per week. Especially in terms of remembering.
5. Good for bones.
Research shows that postmenopausal women who walked less than 1 mile per day had better bone density than those who do little walking, and walking is very effective to reduce bone mass loss in the legs.
6. Reduce the risk of breast and colon cancer.
Women who regularly walked 65 minutes to 135 minutes per week may reduce the risk of breast and colon cancer by 18 percent compared to women who are not active. The study showed, exercise can prevent colon cancer. For people who have been exposed to second cancer, exercise can improve the quality of life and reduce mortality.
7. Reducing symptoms of depression.
By walking for 30 minutes, 3-5 times per week for 12 weeks, able to reducing the symptoms of depression. Especially when you are walking with a friend, this can obviously have a greater impact. Because it will provide an opportunity for us to strengthen social relationships. So you can invite a friend to exercise such as walking.
8. Improve fitness and physical function.
By walking 3 times per week for 30 minutes can improve fitness and respiratory system significantly. A short walking also improve fitness. Studies conducted on female pedestrians show, a short walk about 10 minutes per day also had some health effects. The result will be seen in the increase of fitness and body fat reduction, if carried out up to 30 minutes per day. Some research also shows, walking can improve your fitness and work function of the body and protects the body from degenerative illness in elderly people.
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